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Helpful Diet For Depression
I try to be a vegetarian, but it is not easy for the egg-for-breakfast and salmon-for-dinner lover. I am prone to really long difficult periods of depressions as well, unfortunately. Did anyone have luck with trying to control depression with diet. Please share. Thank You in advance. Spread love and light.
Diet can affect mood, both regarding nutrients and regarding tolerances. For example, one post mentioned dairy, but that's a very common problem food that can adversely affect digestion and mood. Wheat, soy, and corn are also common problem foods for many people, but for any individual it could be anything. Some people are suited to be vegetarians, but some aren't. One of the nutrients most lacking in a truly vegetarian diet is B12, which is very important to mood. Methionine can be hard to get as well. Eating is an experiment, since there are as many theories out there as stars in the sky. If vegetarianism doesn't work for you, don't do it, unless you have strong philosophical reasons to do so, in which case you're not eating for health but for other purposes. If it does work for you, do it, but do it well -- a food isn't good for you or your mood just because it doesn't have animal in it. As for the craving for eggs and fish, both contain substances that aid the brain, especially the omega fats in fish, and wild salmon is particularly high is these (farm raised isn't). Could be your body talking to you. Or maybe not.
I suffer from depression and way more so in the winter months. I cant say that I have had a specific diet that has helped my depression but I can say that eating clean has helped me have an overall sense of wellness which must help somewhat! lol
I shop the perimeter of the grocery store as much as possible, fresh fruit and vegetables, fresh cheeses, dairy products etc. Avoid the middle where the can food and pre packaged food lives. All the extra additives and junk that we put in our body can cause so many health ailments. Also make sure you are taking a very good quality fish oil or getting omegas from flax seed etc. In the winter(depending on where you live) make sure you take a vitamn D supplement. It will help alot. Also some people have had success with B vitamins but with those I always suggest talking to your doctor. The better we eat, the better we feel so hopefully it will have an impact. Good Luck
I shop the perimeter of the grocery store as much as possible, fresh fruit and vegetables, fresh cheeses, dairy products etc. Avoid the middle where the can food and pre packaged food lives. All the extra additives and junk that we put in our body can cause so many health ailments. Also make sure you are taking a very good quality fish oil or getting omegas from flax seed etc. In the winter(depending on where you live) make sure you take a vitamn D supplement. It will help alot. Also some people have had success with B vitamins but with those I always suggest talking to your doctor. The better we eat, the better we feel so hopefully it will have an impact. Good Luck
There are foods you can eat, and herbs you can take. Feel free to message me if you would like some of the herb info.
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we are exposed to numerous brain toxins,
Many other industrial chemicals They are present in our food, our water, in medications, and in the air we breath. Studies have found as many as 85 chemical contaminants in the
blood of randomly sampled people from all over the United States. Studies have shown that all of these chemicals cause brain inflammation and trigger excitotoxicity. And because most accumulate in the brain and are very difficult to remove, they act as a constant source of inflammation. Three of these metals are of particular concern: fluoride, aluminum, and mercury. Each of these metals accumulates in the brain, and is a powerful activator of brain microglia and excitotoxicity the very mechanism seen with depression, anxiety,
obsessive-compulsive disorder, and suicide risk.
In cases of depression and suicide, the microglia in the brain become highly activated, while the number of astrocytes specialized cells that support the provision of nutrients to nervous tissues is reduced. Ironically, mercury also reduces the number of astrocytes
in the brain and greatly increases the microglia.
Soybeans are grown in unbelievable quantities all over the world. And based on early reports of the potential for one of soy’s chemical components, genistein, to inhibit cancer growth (especially breast cancer), the number of soy products has exploded.
Women, especially, are consuming: Soy-based milk, Soy foods, Soy-based snacks
In fact, soy has become something of an American obsession.
But here is some important research the mainstream media will never report. In a 2004
study, researchers used Syrian hamsters to determine the effect of a soy-based diet on aggressiveness. They found that the animals that were fed the soybased diet became more aggressive and had higher testosterone levels compared to animals that were fed
a soy-free diet.
Another study found that rats which were fed a soy-based diet were less sociable than rats on soyfree diets. Researchers also found that the soy-fed rats tolerated stress less well, and were more anxious than their soy-free counterparts. The soy-fed rats also
produced significantly more cortisol with stress; excess cortisol damages the hippocampus the part of the brain concerned with memory, learning, and behavior.
In 2004, Neal Simon, a professor of behavioral neuroscience, and his co-workers tested long-term, soy-based diet (including high- and mediumdose dose soy protein isolates) against soy-free diets in monkeys.8 After 15 months on the respective diets, the soy-fed monkeys were significantly more aggressive and tended to be antisocial. There was no
increase in testosterone levels. What about soy’s cancer-inhibiting properties?
More recent reports have shown that genistein, the so-called anti-cancer compound found in soy foods, causes fragmentation of DNA in rats eating both low- and high-dose soy diets. Fragmented DNA can lead to cancer and worsening of neurodegenerative
brain diseases such as Alzheimer’s.
Unfortunately, no studies have been done to address soy’s effects on depression and suicide risk.
the most important step in reducing brain inflammation and the potential for depression, anxiety, and suicide risk is to regulate your diet. Trying to correct these behavioral
problems while continuing to eat a typical Western diet is a losing proposition.
However, fixing your diet will require serious discipline. For the best results, follow these basic steps: Eat at least five servings of fruits and vegetables a day. A serving is a half-cup of dense veggies or fruit, such as a celery or melon; and one cup of less condensed veggies, such as lettuce. It is even better if you blenderize your fruits and vegetables.
Eat breads that are made from organic whole grains; the best type to eat is gluten-free bread. Meats should be eaten in moderation no more than 6 ounces a day. Meat should always be eaten with a vegetable to reduce iron absorption. Never take vitamin C with a meal, as this dramatically increases iron absorption even in the presence of vegetables. Avoid sugars, especially high-fructose corn syrup, as this is associated with abnormal behavior and reactive hypoglycemia. It also dramatically increases free radical formation in the brain. Drink plenty of fluids, especially filtered or distilled water. You can add a half capsule of magnesium malate/citrate to a gallon of water to improve its health benefits. White tea made with distilled water is another good alternative. Drinking fluids improves blood flow, both in the larger blood vessels and particularly in microscopic blood vessels. This keeps tissues wellhydrated and greatly reduces the risk of a heart attack or stroke.
Artificial Sweeteners Can Worsen Depression Another dietary concern is the prevalence of
artificial sweeteners. To decrease brain inflammation, it is absolutely necessary to avoid artificial sweeteners, especially aspartame, which contains an excitotoxin (aspartate) along with methanol, a known brain toxin. Studies have shown that aspartame breaks down into formaldehyde and formic acid. Formaldehyde has been shown to damage DNA and is associated with a high incidence of brain tumors. a strong correlation between intake of
certain fats and depression, anxiety, and suicide risk. Studies have shown that high intake of omega-6 oils (corn, safflower, sunflower, peanut, canola, and soybean oils) increases the risks of major depression because it increases inflammation in the brain.
On the other hand, omega-3 oils — especially the DHA component — have been associated with reductions in depression.
Studies have shown that magnesium offers support in reducing depression as well. People
with low levels of brain magnesium are anxious and depressed, and at a greater risk of suicide. Recently, researchers have discovered that many people, even young people, are significantly deficient in vitamin D. Why? Because the recommended daily allowance is far too low, and people have been avoiding sun exposure based on recommendations from dermatology experts and government agencies. Vitamin D3 (the functional form) is, in truth, a neurohormone rather than a vitamin, meaning it has special effects on brain function.
To determine how much vitamin D3 you need, get a vitamin D3 blood level test.
there are substances that can reduce inflammation and excitotoxicity:
Curcumin. 250 to 500 mg, three times a day with meals. Mixing the curcumin with extra virgin olive oil drastically improves absorption.
Quercetin. 100 to 250 mg, three times a day with meals. Inhibits inflammation in a different
way than curcumin, and taking them together suppress both sets of inflammatory enzymes. Like curcumin, it should be mixed with extra
virgin olive oil. Ellagic Acid. This flavonoid is found in high concentrations in pomegranates and raspberries It has potent anti-inflammatory effects, inhibits cancer, and protects the brain against immunoexcitotocxicity. A good dose of it comes in Pomegranate Plus brand.
Silymarin. 200 mg twice a day. Natural Vitamin E and Tocotrienol
many of the B vitamins have been shownbto reduce the incidence of depression, the most
important are: Vitamin B1 (thiamin), Vitamin B2 (riboflavin), Vitamin B6 (pyridoxine), Folate Methylcobalamin (B12) Studies have shown that deficiencies in selenium
can also lead to depression. To avoid deficiency, take 100 to 200 mcg a day as selenomethionine Another substance that can treat depression and
anxiety is theanine, an extract of green tea.
increase resistance to stress. This substance has been
tested in the military and found to work well with
soldiers under stress.
Tyrosine is used by the brain to generate the neurotransmitters dopamine and norepinephrine, which improve mental energy, mood, and motivation. The dose varies from one to several grams three times a day, taken between meals.